Donohue: Laid-up person can still do upper-body weightlifting

DEAR DR. DONOHUE: I’m hobbling along on crutches because of a right ankle sprain and a torn Achilles tendon. The tendon was surgically repaired. I’m sitting around not doing much. I have been dedicated to exercise, especially weightlifting. I know I’m going to lose all that I gained from weightlifting. Is there any way to minimize the loss? I’ll be forever grateful for any tips you can give me. — L.R.

Why not continue with upper-body lifting while you’re seated? You have to make some modifications, but you can still exercise your arms, chest and neck.

If weightlifting is out of the question, try isometric exercise. In isometric exercise, the exercising muscles don’t contract or lengthen as they do when lifting and lowering weights. They stay the same length. No action is visible. Imagine a heavy desk bolted to the floor. If you were to sit in front of such a desk and strain to push it, nothing would budge. Your muscles don’t move. The idea of isometrics is to generate stress and strain in muscles without accomplishing any movement. Another isometric exercise is to put the palms together in front of you in a praying position, then push as hard as you can with both hands. Once again, no movement, but you’re generating force in the muscles.

Whatever way you choose to perform isometrics, start by straining as hard as you can and then reduce the effort by 30 percent. Hold that degree of tension for six seconds, and then relax. Repeat the exercise five to 10 times two or three times during the day.

Isometrics isn’t the perfect exercise. One downside is the fact that strength is gained in only the position you hold your arms. You can correct that by changing the position of hand and arm placement.